July 1, 2019

1
Jul

July 1, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (4 Rounds for reps)

4 Rounds

With a 3:00 Clock

400m Run

15 Kettlebell Swings, 53/35

Max Pull-ups in remaining time

Rest 4:00

Metcon (4 Rounds for reps)

4 Rounds

With a 4:00 Clock

400m Run

15 Kettlebell Swings, 53/35

Max Pull-ups in remaining time

Rest 4:00

Snatch Balance & OHS (1-1-1-1)

2 Snatch Balances + 2 OHS
Work to a heavy set

Competitor

Metcon (No Measure)

EMOM for 14:00

Min 1-7: Snatch Lift-off past knees + Snatch Pull 50-65%

Min 8-14: Power Snatch + Hang Squat Snatch

Increase as technique allows. Power snatch should focus on speed and aggressiveness